Calories – you should be eating at least 6 times a day every 2-3 hours. A rough example would be 7:00am, 10:00am, 1pm, 4pm, 7pm, and 10pm. if you need to track your calories, check out www.fitday.com

Want to know how much cals you should take in? - http://www.johnberardi.com/articles/...sseating_1.htm

pretty good excel spreadsheet -
http://home.socal.rr.com/aznthug/Cal...Calculator.zip

At the end of a week, you should assess your gains, and then see the gains in muscle, weighed against the gains (if any) in fat.

1)If you did not gain any weight, then increase your calories by 500 for the next week.
2)If you gained mainly muscle, then you would keep your calories the same for the next week.
3)If you gained some muscle, but some fat as well, you should cut
calories by 250 for the next week (so it would still be 250 calories above their starting caloric intake).
4) On a week to week basis, if progress slows down, then you would repeat process number 1

How much Protein/Carbs/Fat?

It all depends on you how much protein, carbs, and fat you want. Some people like to bulk with 30/50/20 p/c/f while other people like to bulk with 50/30/20 p/c/f, find what works for you.

PROTEIN - get atleast 1.5g per lb. bodyweight

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)
Hummus

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Extra Virgin Olive Oil
Nuts (peanuts, almonds, cashews, brazil nuts, hazel nuts, walnuts, macademia nuts, pistachios etc.)
Almond Butter and Cashew Butter (Great Tasting!)
Flaxseed Oil
Fish Oils (EPA/DHA); Salmon is a good source
Coconut Milk/Butter (an Medium Chain Triglyceride oil)

CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

Water – atleast 1 gallon a day.

Fiber – atleast 20-35 grams daily.

Vitamins & Minerals – this is easily covered with a daily multi-vitamin/mineral.

Supplements -

Whey Protein/Multi-Species Protein Blend
Multi-Vitamin
Flax/Fish Oils
Creatine

If you are a beginner, IMO these should be your main supplements, nothing else is needed. DIET IS THE MOST IMPORTANT THING!!!

Training Methods -

Westside -
http://www.elitefts.com/documents/meeting-the-iron.htm
http://www.elitefts.com/documents/meeting-the-iron2.htm
http://www.elitefts.com/documents/meeting-the-iron3.htm

HST - http://www.hypertrophy-specific.com/hst_index.html

GVT - http://www.sover.net/~timw/gvt.htm

OVT - http://www.t-mag.com/nation_articles/257ovt2.html

Max OT - http://ast-ss.com/max-ot/welcome.asp